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Remembrance Sunday: ‘Murph’

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As is our tradition, the workout this Sunday 12 November will be the classic CrossFit WOD “Murph”.

There are two sessions to book into for ‘Murph” this Remembrance Sunday; 10.30 and 12:00. Both sessions are 90 mins in length, to give everyone a chance to complete the WOD:

‘MURPH’

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Wear a weighted vest. Break up reps into any order.

NB all scaling/subs options are available: ring rows for pullups, rowing for running etc

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

In addition, we would ask everyone who is available to attend a ceremony at the Memorial in Bethnal Green gardens (outside the library). The ceremony starts at 10.45. We will also be observing 2 minutes silence at 11:00 at the gym

 

Below is a think piece, ‘Service and Sacrifice’, by Andrew last year.

“On Sunday we once again reschedule our CrossFit morning classes to honour those people who gave their life so we might live in freedom.
Remembrance can be viewed as both positive and negative. What we try to focus and reflect on is service and sacrifice.

It is easy to romanticise warfare and violence: Hollywood  does that. But few people want to emphasise the day-to-day services and sacrifices that effective people do in effective relationships.  Too often what eludes us is good old-fashioned respect: for ourselves and others, consideration , empathy, duty and the ability to work hard. (I prefer working effectively, but I hope you see what I’m getting at).

This Sunday, as you remember the sacrifice our (often young) people made at the cost of their lives; commit to making day-to-day services and sacrifices yourself.
Service and sacrifice are not emotional, showy things. They are often done away from the glare of public adulation. Every time you vote, support your colleagues, cherish your partner, help your friends, and act with compassion toward a stranger: you genuinely honour their sacrifice.

Be your own, walking, daily memorial. Serve and sacrifice. ” By Andrew Stemler

 

Check out what we did in previous years

 

http://crossfitlondonuk.com/2014/09/04/remembrance-day-murph-lone-survivor/

 

http://crossfitlondonuk.com/tag/remembrance-day-murph/

 

http://crossfitlondonuk.com/2014/11/09/remembrance-day-2014-at-crossfit-london/

 

Crossfit Beginner Fun

Crossfit London level 1

Another batch of noble beginners,  decided to kick their training up to another level by starting their level 1 classes, where, uniquely in a group format, Crossfit London teaches you all those “difficult moves” that leisure centres avoid, using a step by step method mixed with lots of kindness .

Often, difficult to master ground based moves, are limited not by flexibility but by balance. In our classes we get our clients to start working on the balance problems with safe, effective, supportive drills , that work. In 1.1  we look at the air squat, the front squat and overhead squat, along with a bit of hanging work such as basket hangs  and  toes to bar . Along the way we start to  discuss some of  our abbreviations like  WOD ( Work Out of the Day) and AMRAP ( As Many Rounds as Possible)  and start introducing you to moving around the gym  ( actually called a Box) safely.

Here is a useful drill  that fixes your squat

 

Most sessions end with a mini WOD, but its not  set to be challenging, merely a light rehearsal of newly learned principles. In our sessions we focus on teaching skill, so whilst a flexibility drill may feature we don’t waste 15 minutes of your time on aerobic warm ups and endless stretching . We use the skill progression to warm you up for the  full range of motion skill you are about to do. Jogging around is a great warm up if you intend to run. Squat drills are the best warm up for squatting. Long term , for those serious about flexibility, we have some fantastic flexibility classes that really push your range of motion along.

So get some serious skills and join our beginner  classes now

KNOW You Should Stretch But Just Don’t?

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We’ve all bad it. You get to the end of a workout, or a long day and your muscles are tight. You know you should stretch – but life gets in the way. You don’t feel like it.

What do you do?

The answer is accountability.

Having someone, like our Bethnal green Crossfit box to hold you accountable makes sure you get done what you need to.

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This can be a coach or a class you go to, or a friend or partner. One advantage of a class is group energy – doing something in an environment where others are doing the same makes it easier.

Whoever it is, tell them what you have to do, send them a message, tell them in person.

It doesn’t matter if they respond or not. I send messages to my accountability partner and just knowing I’ve told them makes me do it as I don’t want to admit I haven’t.

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So next time you say you ‘have to stretch,’ tell someone else and give them a date to follow up with you by. See how much YOU can get done.

Get your stretching you know you need done, come along to a flexibility class or if you’re serious about FAST results book a ‘Less Pains, More Gains’ get-flexible 1-1 on:

07504 142211

felix@superflexcoaching.com

Felix

Our classes are at the fantastic Crossfit London Bethnal green E2